Low-carb Versus Keto: Understanding the Difference

The Keto diet, along with other diets based on the science of ketosis, is not the same as a low-carb diet. Basically, any diet that only allows for around 50 to 150 grams of carbs per day is considered a low-carb diet, whereas a diet that only permits from 0-50 grams of carbs per day is known as a “ketosis” based diet. Each has distinct differences that you should be aware of and we can help navigate those characteristics with our blog: Low-carb Versus Keto: Understanding the Difference.

What is Ketosis?

Ketosis is part of the metabolic process. When insufficient carbs are consumed for an extended period, the body resorts to metabolizing energy stored in the body’s fat cells in order to keep functioning and stay alive. Despite widespread acceptance, there has simply not been enough empirical evidence to prove that the Keto diet is healthy, effective, and safe. In fact, many scholarly journals about the Keto diet such as this one ScienceDirect caution the general public against it.

The popular Keto diet is significantly more restrictive than a typical low-carb diet, and while it may help people shed a few fast pounds, studies have shown that there are several long-term risks associated with abiding by the Keto diet for extended periods of time. Additionally, the Keto diet does not allow for diverse nutrient consumption, and many dieters claim that the hyper-restrictive diet is not sustainable nor are its weight loss effects permanent.

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How Does Keto Work?

In a Keto diet where only 0-50 grams of carbs are permitted each day, essentially all carbs are avoided, and the only carbs consumed are the carbohydrates naturally appearing in fats and proteins. As a result, people on the Keto diet tend to consume large amounts of fat in order to maintain energy levels. While there are “healthy fats” the reality is that the body is not designed to absorb and process the amount of fat required to compensate for a lack of carbs, and large quantities of even the healthiest fats can increase cholesterol and clog arteries.

Now if you are thinking, “No problem! I’ll replace all carbs and fats with protein!” There are three health concerns with that solution:

1. That much animal protein is simply not healthy or digestible, and because plant-based protein sources naturally contain substantial carbs, you will likely end up eating more carbs than the state of ketosis requires if you opt for the vegan route.
2. All the whole foods, fibers, and nutrients your body desperately needs to function properly are found in all natural, complex carbs and healthy fats. So if you cut off one or both of those core food groups, you are depriving your body of the essential vitamins and minerals it needs to maintain optimal health and wellness.
3. If you cut out or highly restrict a certain core nutrient such as carbs or fats, your body will pull the missing nutrients from other places such as the protein molecules in your bones and muscles. If you want to maintain muscles and bone density, severely limiting carbs from your diet is not a healthy or safe long-term solution.

The best and healthiest diet solutions are those that can manageably become part of a long-term lifestyle. The Keto diet is ultimately unsustainable, and there are several negative side-effects and long-term risks associated with the Keto diet.

Keto Diet Side Effects:

• The Keto flu
• Compromised immune system (remember – the correct type of carbs are an essential nutrient)
• Kidney failure and heart disease (due to low electrolyte and potassium consumption)
• Fatigue
• Constipation
• Unbalanced hormones
• Loss of bone density
• Insomnia
• Bad breath
• Alzheimer’s

Additional scholarly sources:

• Oxford Academic: The Journal of Nutrition – Ketogenic Diet: Risks and Downfalls
• US National Library of Medicine – Effects of Ketogenic Diets on Cardiovascular Risk Factors

A Low-carb Diet is a Better Lifestyle Choice

The low-carb lifestyle offers a strong variety of dietary options that allow for diverse and nutritious food consumption. If you are looking to maintain health and permanently lose weight without compromising your long-term health, then adopting a low-carb diet as a lifestyle is a safer and more sustainable solution.

Incorporating Low-carb Choices in Your Diet. 

Cut out all added sugars. Sugar is a simple carb that may taste great, but it provides zero nutritional value. In fact, sugar is linked with nearly every major disease from diabetes to heart disease and cancer. One of the best and healthiest way to cut carbs is to cut added sugar and concentrated juices from your diet. Instead fill up on healthier complex carbs.

Eat nuts and seeds. Nuts and seeds such as chia, flax, and hemp naturally regulate blood sugar and curb sugar cravings. They are also high in all the healthy fats that help your brain stay alert. As a result, simply adding in a daily serving of nuts and seeds into your diet will help naturally and sustainably gravitate away from simple carbs and processed sugars.

Splurge wisely. There is something dangerous and addictive about the combination of fat and carbs. When consumed together, lipids and carbs overstimulate the brain’s neurotransmitters in the same way that drugs do, and the insulin spike is so substantive that the body cannot process carbs and fats at the same time. As a result, the body retains the fat cells. This is why foods such as pizza, cheesy pastas, and greasy cheeseburgers with French fries are so unhealthy. If you decide to splurge, splurge in moderation and try to enjoy fat and carb indulgences separately.

If you are interested in optimizing your health and figuring out how abide by a low-carb lifestyle, follow our links for more low-carb suggestions, foods, and recipes.

• Everything You Need to Know About a Low-Carb Diet
• Low-Carb Lifestyle for Men 50 and Over
• The Best and Worst Rated Diets of 2021

Final Thoughts on Low-carb Versus Keto: Understanding the Difference

If you’re taking on the Low-Carb lifestyle (Glen’s note – I certainly am) it helps to understand the realities and expectations so you can determine if it’s working for you. As always though, whatever you decide to go with, talk with your doctor before you start any changes to your diet.

We hope that you’ve found some useful information with our piece on Low-carb Versus Keto: Understanding the Difference. If you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!